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Your Results
0kcal / day
Protein0 g0%
Fat0 g0%
Carbs0 g0%
Current BMI
Desired-weight BMI
Given how far your current-weight BMI deviates from the norm, please consult a nutrition specialist to
build a personalized macro plan — this general-formula estimate may be inaccurate for you.
Your desired-weight BMI is below the lower healthy limit (18.5) — this deficit could lead to unwanted
consequences. We recommend consulting a specialist.
Weight-loss pace
To goal
This estimate doesn't account for metabolic adaptation, water retention, or weight-loss plateaus — your
actual timeline may differ. Body measurements and bioimpedance analysis are better progress indicators
than the number on the scale alone.
Recomposition options
The main result above is pure maintenance (0% deficit). If your goal is body recomposition, we recommend
a small deficit — 5–10% (options below). A good rule of thumb: eat at 0% deficit on training days,
and use one of the deficit options on rest days.
5% deficit
0 kcal
P 0 g · F 0 g · C 0 g
10% deficit
0 kcal
P 0 g · F 0 g · C 0 g
The larger-deficit option is hidden: its calorie count falls below 1200 kcal — a practical minimum
usually recommended not to go under without a doctor's or dietitian's supervision.
Recommendations
If you're tolerating this deficit well and want to speed things up, you can bump the deficit 5% higher,
giving you: 0 kcal ·
P 0 g ·
F 0 g ·
C 0 g.
At this deficit, your weight-loss pace is — .
You can also mix approaches (my favorite hack for preserving muscle while losing fat):
a lower deficit on training days (the calculation above), a higher one on rest days (+5% deficit).
You have a fairly large deficit (0%).
If you notice feeling unwell, weak, dizzy, or other concerning symptoms — lower the deficit
by 5 percentage points, to 0%.
That gives you: 0 kcal ·
P 0 g ·
F 0 g ·
C 0 g.
If symptoms persist even after lowering the deficit — see a doctor.
Method & assumptions
This calculation is intended for people with no health restrictions. If you have chronic conditions,
endocrine disorders, are pregnant, or have any other medical contraindications, please consult a doctor
or nutrition specialist before following these recommendations.
Calories are calculated using the Mifflin-St Jeor formula. On average this formula has a ±10–15% margin
of error across the population — without body-fat/lean-mass data (as the Katch-McArdle formula uses),
it's less accurate for women who are unusually lean or muscular at the same height and weight.
Bonus with your result
Food guide
Where to get protein, fat and carbs, which foods give you the most fiber — and why no food is off-limits.
